I fucked up my knee really bad years ago. Still gives me horrible problems. I just take it super slow and easy. When it feels like it doesent hurt like hell I workout a little bit. Then I take a long break. Its hard to stay in shape like this but I have no choice.

Squats seem to help alot. I like to take joint powder too.

If it just happened be really careful. I think its best to get it looked at and probably to have a pro rehab it.

The best thing (if you don't want to spend money on Massage Therapists or doctors) is to get a foam roller and use it to get rid of scar tissue and tension in the muscles around it. Also, one of my trainers told me when I injured my knee to take in a lot of vitamin C (up to a 1000 mg) and traumeel is good too. Hope this helps

I hope you are doing NO training whatsoever while you sort this one out.

I had a patellar ligament tear along the knee, and with a similar injury on the left hamstring last year. ( no ruptures thank god ) Warming up better and following the Kurtz stretching method helped a lot. I know hindsight, huh?

I strongly recommend hot baths with 1 cup of epsom salts/ hot tub, no longer then 25 minutes a day. Mornings especially. have a seat and elevate that leg but do not let it stretch... leave it bent...

Maybe after a month I would go to the doc again. POST your progress!!!! good luck man!

Well the bruise is gone, It was low on the leg and now I am wondering if it was the hammy at all. My knee is swollen and gets stiff when I sit for a long time. The hammy was tender at first and the bruise caused me to think it was the hammy at first ,but now I am not sure. I have started to work the upper body with weights including curls witch I have to bend down to pick up the bar and I had no problem. it is just uncomfortable when I bend the knee all the way partly cause it is swollen I guess. I hope I did not fuck up the knee!!

" Martin Kampmann comes from behind more often than Lance Bass.." --Joe Rogan

Well the bruise is gone, It was low on the leg and now I am wondering if it was the hammy at all. My knee is swollen and gets stiff when I sit for a long time. The hammy was tender at first and the bruise caused me to think it was the hammy at first ,but now I am not sure. I have started to work the upper body with weights including curls witch I have to bend down to pick up the bar and I had no problem. it is just uncomfortable when I bend the knee all the way partly cause it is swollen I guess. I hope I did not fuck up the knee!!

" Martin Kampmann comes from behind more often than Lance Bass.." --Joe Rogan

Whenever I injure a muscle I do the following: Wait two days to get a feel for the injury and also to make sure that I don't provoke additional hemorrhaging. Then I begin the rehab by just moving the muscle through its range of motion under its own power, but without additional resistance. I do about 2-3 sets of 10 reps or whatever feels right. I do this every day for a week or two and then begin adding resistance, usually via rubber bands. After the first week I begin doing very light stretching after the mobility excercises.
When I have sustained a joint injury I just protect it and keep up with my training as best I can (if it turns out that it is in fact your knee I think you should stay away from contact sports for months).

The best thing (if you don't want to spend money on Massage Therapists or doctors) is to get a foam roller and use it to get rid of scar tissue and tension in the muscles around it. Also, one of my trainers told me when I injured my knee to take in a lot of vitamin C (up to a 1000 mg) and traumeel is good too. Hope this helps

+1 on this including the vitamin c. Very important you try to get rid of any scar tissue.

Also good advice on starting rehab with body weight exercises to build up the strength slowly and moving on to using resistance bands to slowly get the muscle stronger.

"Oi relax you animal!"
"Actually that's what I'll be calling you now... Animal."